Do you often feel tired or sluggish throughout the day? Do you struggle to concentrate or feel irritable for no apparent reason? These may be signs that you are not drinking enough water.

 

Water is essential to the proper functioning of our bodies. It helps to regulate our temperature, lubricate our joints, and flush out toxins. However, many of us struggle to drink enough water each day. So how can you make sure you are properly hydrated?

Here are three simple steps you can take to ensure you are drinking enough water:

 

Step 1: Calculate your daily water requirement.

 

According to many nutritionists and naturopaths, you should drink one litre of water for every 25 kilograms of body weight. So, if you weigh 75 kilograms, you should drink three litres of water each day. However, if you are exercising, drinking soft drinks, tea, or coffee, or are ill, you will need to drink more.

 

Step 2: Check your urine throughout the day.

 

Your urine can be a good indicator of whether or not you are properly hydrated. When you first wake up in the morning, it is normal for your urine to be a dark yellow colour. But throughout the day, as you drink more water, your urine should become almost colourless and not have a strong smell. If your urine is consistently dark in colour throughout the day, it may be a sign that you are dehydrated.

 

Step 3: Check for symptoms of dehydration.

 

In addition to checking your urine, it's also important to be aware of the symptoms of dehydration. These can include things like -

• You may begin to yawn in an attempt to get more oxygen to the brain.
• You may start to crave sweet foods in an attempt to increase blood sugars.
• Sleepiness may overtake you as your brain struggles to satisfy its own oxygen demands.
• The Pituitary Gland releases a hormone called Anti Diuretic Hormone (ADH).  The ADH causes the body to store fluid, a reflex action to create a fluid reservoir in case the water shortage becomes even more critical.  If water intake is low and there is none in the bowel, the contents of the bowel become very dry and compacted, resulting in constipation.

 

Are you properly hydrated?